Wods

Thursday October 18, 2018

101818
Deadlift (Find challenging 5 rep)
In 15 Minutes complete
4-5 Sets
5 Deadlift (find challenging weight)
10 Front Rack Box Step-ups (5 p/l) +
30 sec Superman Rocks
Rest as needed

E3Min:15 Min
5 KB/Light BB Deadlift +
8-10 Box Step-ups
30 sec Superman Rock
Metcon (Time)
3 Rounds
30 KBS 53/35
20 T2B

Rx+ 72/53

BUILT
3 Rounds
20 KBS
15 V-Ups

Wednesday October 17, 2018

101718
Flip Punch Row Endure (AMRAP - Rounds and Reps)
AMRAP: 35 Min
Partner 1: 500 M Row
Partner 2:
AMRAP:
6 KBS
6 SlamBall Flip Over Back 30/20
6 Plate Straight leg Sit-ups 45/25
(Switch)

Partner 1: 100 MTN Climbers p/l
Partner 2:
AMRAP:
20 Double-Unders or 60 Singles
20 Plate Russian Twist 45/25
(Switch)

Tuesday October 16, 2018

101618
Shoulder Press (5-5-5-5 Tempo 5151)
In 10 Min complete
5-5-5-5
E3Min : 12 Min
5 Tempo Press 5151
30 sec Plank
10 Chest Openers
10 Lat Pull-downs

Prefer Seated Dumbbells however can use BB

BUILT:
E3Min: 12 Min
5 Seated DB Tempo Press 5050
30 sec Plank
10 Chest Openers
10 Lat Pull-downs
Metcon (Time)
10 Rounds
5 Power Snatch 115/75
10 Ab-mat Sit-ups
15 Wall-balls 20/14

Rx+ 135/95

BUILT
8 - 10 Rounds
8 DB Snatch (4 p/a)
8 Ab-Mat Sit-ups
8 Plate G2OH

Monday October 15, 2018

101518
Squat Clean (EMOM: 15 Min)
EMOM: 5 Min
1 High Pull+
1 Hip Power Clean +
1 Hang Power Clean +
1 Power Clean +
1 Front Squat
(Build up every round)

Then

Find challenging 1 rep
E3Min: 15 Min
1 Squat Clean +
1 Front Squat w/3 secHold at bottom
(Mobility and monster walks in between)

BUILT:
EMOM: 5 Min
1 DB Hang high Pull +
1 DB Hip Power/Muscle Clean +
2 DB Hang Power Clean +

then
E3Min: 15 Min
5 DB/MB Hang Power Clean +
30 sec Deadbugs +
200 M Row
Rest with remaining time
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
8 S/A OH Lunges 53/35
8 Push-ups

Rx+ 72/53

BUILT
AMRAP: 8 Min
8 Lunges
8 Push-ups

Saturday October 13, 2018

101318
Coffey (Time)
For time:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
135/95

Friday October 12, 2018

101218
Deadlift
EMOM: 15 Min
Min 1: 3 Deadlift + 8 Straightleg Sit-ups
Min 2: 6 Box Step-ups + 10 Jumping Lunges
Min 3: Rest

*increase weight every round

BUILT:
EMOM: 15 Min
Min 1: 5 SDLHP + 5 Plate dtraightleg Sit-ups
Min 2: 6 Box Step-ups+ 10 Lunges
Metcon (Time)
21-15-9-15-21
Thruster 95/65
Box Jump Overs

BUILT
17-13-7-13-17
Plate G2O
Box Jumps at challenging height

Thursday October 11, 2018

101118
Metcon (AMRAP - Rounds and Reps)
EMOM: 10 Min
Min 1: 8-10 C2B
Min 2: Row for Max Cals in 45 sec
EMOM: 10
Min 3: 8 Ring Dips
Min 4: 10 burpees

Wednesday October 10, 2018

101018
In the River Partner Endurance (Time)
Partner WOD
Buy in: 10 x 25 ft Bear Crawl

3 Rounds
600m Run
60 Slam-ball
60 KB Russian Twists 44/25
60 Plank Reach
600m Run
4 Weighted Rope Pulls

Cash Out: 6 x 25 ft Bear Crawl

BUILT
500 M 40 40 40 500 4

Tuesday October 9, 2018

100918
Front Squat (Find Challenging 8 rep)
In 15 Min complete

8-8-8-ME@75%
Superset: 200 M Row
Mobility

*record heaviest 8

BUILT
3-5 sets
8 Goblet Squat
8 KBS
30 sec Russian Twist
150 M Row
Metcon (AMRAP - Rounds and Reps)
AMRAP: 9 Min
12 Wallballs 20/14
6 T2B

*increase by 3 every round

BUILT:
AMRAP: 9 Min
12 DB Thruster or WB
6 Plate V-ups or K2C

Monday October 8, 2018

100818
Push Press (5-5-5-5-ME@80%)
E3Min:15 Min
5 Push Press
10 Bent Over Row 5 p/a
10 Lat Pull-downs

BUILT
E3Min:15 Min
5 DB Push Press
10 Bent Over Row 5 p/a
10 Lat Pull-downs
Metcon (Time)
For Time
50 Deadlift 115/75
40 Hang Power Clean 115/75
30 Overhead Squat 115/75
20 HSPU

RX+ 135/95
Sport 95/65

For Time
45 KB Deadlift
35 DB Hang Power Clean
25 DB Front Squat
15 DB Shoulder Press

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